Beet greens
Categories
| Macros | per 100 g |
|---|---|
| Calories | 22 kcal |
| Protein | 2.2 g |
| Fat | 0.1 g |
| Carbs | 4.3 g |
Beet greens are the leafy tops of the beetroot plant, typically eaten raw in salads or wilted briefly in a pan much like spinach or Swiss chard. Per 100 g, raw beet greens provide just 22 kcal, 2.2 g of protein, 0.1 g of fat, 4.3 g of carbohydrates and a notable 3.7 g of dietary fibre, with very little sugar (0.5 g). They are a rich source of potassium at 762 mg per 100 g, alongside 117 mg of calcium and 226 mg of sodium. On the vitamin side, they deliver 400 mcg of vitamin K, 316 mcg of vitamin A and 30 mg of vitamin C per 100 g. No glycemic index data is available for this food. Beet greens are compatible with vegan, vegetarian, pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in beet greens?
Raw beet greens contain 22 kcal per 100 g, making them one of the lower-calorie leafy vegetables available. A generous 150 g serving would contribute around 33 kcal.
How much vitamin K is in beet greens?
Beet greens contain 400 mcg of vitamin K per 100 g, which is exceptionally high compared to most vegetables. For context, that figure exceeds the adequate intake reference values used in many countries by a considerable margin.
Are beet greens keto-friendly?
Yes, beet greens are listed as keto-compatible. With only 4.3 g of carbohydrates and 3.7 g of fibre per 100 g, the net carbohydrate content is very low at around 0.6 g per 100 g.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 22.0 kcal |
| Protein | 2.2 g |
| Fat | 0.13 g |
| Carbs | 4.3 g |
| Sugars | 0.50 g |
| Fiber | 3.7 g |
| Starch | 2.3 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.020 g |
| Monounsaturated | 0.026 g |
| Polyunsaturated | 0.046 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0.020 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 117 mg |
| Iron | 2.6 mg |
| Magnesium | 70.0 mg |
| Phosphorus | 41.0 mg |
| Potassium | 762 mg |
| Sodium | 226 mg |
| Zinc | 0.38 mg |
| Copper | 0.19 mg |
| Manganese | 0.39 mg |
| Selenium | 0.90 mcg |
| Iodine | 1.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 316 mcg |
| Retinol | 0 mcg |
| Vitamin C | 30.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1.5 mg |
| Vitamin K | 400 mcg |
| Thiamin (B1) | 0.10 mg |
| Riboflavin (B2) | 0.22 mg |
| Niacin (B3) | 0.40 mg |
| Pantothenic acid (B5) | 0.25 mg |
| Vitamin B6 | 0.11 mg |
| Folate (B9) | 15.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 0.40 mg |
